STOP Eating For 36 Hours - VISCERAL FAT GONE

Summary

Dr. Michael Diamonds explains the transformative effects of a 36-hour fast on the body, detailing five distinct phases. From the initial glycogen depletion to the metabolic switch, deep ketosis, peak metabolic transformation, and reset and recovery, the fast boosts fat burning, growth hormone, insulin sensitivity, and autophagy. The brain benefits from ketone-driven fuel and increased BDNF, enhancing mental clarity. By the end, the body achieves metabolic flexibility, cellular optimization, and improved nutrient efficiency. Dr. Diamonds also highlights the importance of careful refeeding to maximize results, making this fast a powerful tool for fat loss, muscle preservation, and overall metabolic reset.

Takeaways

• 😀 Fasting for 36 hours resets metabolism, helps with fat loss, and boosts energy levels by activating natural healing processes.
• 😀 Phase 1 (0-12 hours): Your body begins to burn stored glycogen from your muscles and liver. Insulin levels decline, and growth hormone increases.
• 😀 Phase 2 (12-18 hours): The body shifts from burning sugar to burning fat, increasing fat oxidation enzymes and producing ketones as an alternative fuel.
• 😀 Phase 3 (18-24 hours): Ketone production peaks, and the body enters a deep state of ketosis, where the brain and organs use ketones as fuel.
• 😀 Phase 4 (24-30 hours): Autophagy accelerates, breaking down damaged cells and proteins, and growth hormone levels soar to protect muscle while burning fat.
• 😀 Phase 5 (30-36 hours): Metabolic flexibility peaks, enabling the body to switch between fuel sources seamlessly. Cellular regeneration and brain health improve.
• 😀 Extended fasting improves insulin sensitivity, enhancing your body's ability to use nutrients efficiently after the fast.
• 😀 Growth hormone increases significantly during fasting, preserving muscle mass and accelerating fat burning.
• 😀 After fasting, cognitive function improves, with better mental clarity and focus due to ketone fueling and increased brain-derived neurotrophic factor (BDNF).
• 😀 When breaking a 36-hour fast, it's crucial to eat a small, nutrient-dense meal to avoid digestive strain and optimize insulin sensitivity.

Q & A

What is the primary benefit of a 36-hour fast?

The primary benefit of a 36-hour fast is resetting the body's metabolism, enabling fat burning, improving insulin sensitivity, enhancing mental clarity, and activating autophagy to clean up damaged cells.

Why don't doctors often recommend 36-hour fasts?

Most doctors don't recommend 36-hour fasts because they may not be trained in fasting science or haven't learned it during medical school. Additionally, fasting is often overlooked in conventional medicine.

What happens to the body in the first 12 hours of fasting?

In the first 12 hours, the body undergoes glycogen depletion, using stored glycogen in muscles and the liver for energy. Insulin levels drop, and growth hormone begins to increase.

What is glycogenolysis, and why is it important in the first phase of fasting?

Glycogenolysis is the process by which the liver breaks down glycogen into glucose for energy. It is important because it allows the body to use stored energy when food intake is absent.

What occurs during the metabolic switch between hours 12 and 18?

During the metabolic switch, the body shifts from burning sugar (glucose) to burning fat for energy. This is when ketosis begins, and the body starts producing ketones from fatty acids.

How do ketones benefit the brain during fasting?

Ketones serve as an efficient fuel for the brain, providing 25% more energy per unit of oxygen than glucose, leading to improved mental clarity and focus during fasting.

What is autophagy, and how is it activated during fasting?

Autophagy is the body's cellular cleanup process, where damaged proteins and organelles are broken down and recycled for fuel. It is activated after 18-24 hours of fasting and peaks around 24 hours.

How does fasting impact growth hormone levels?

Fasting significantly increases growth hormone levels. By hour 24, growth hormone levels can surge up to five times in men and 14 times in women, which helps preserve muscle mass and accelerates fat burning.

What is the significance of insulin sensitivity during fasting?

Improved insulin sensitivity means that the body becomes more efficient at utilizing nutrients instead of storing them as fat. This is one of the key benefits of fasting, particularly in the first 24 hours.

What is the best way to break a 36-hour fast?

The best way to break a 36-hour fast is by starting with a small, easily digestible meal (300-400 calories) such as bone broth or steamed veggies. This prevents overloading the digestive system and optimizes nutrient absorption.